Hey Friends - welcome back!
When we're trying to lose weight or improve our health, we spend a LOT of time thinking about what we eat. Are we getting enough protein and fiber? Are our portions right? Are we eating the “right” foods?
But how we eat matters too.
In this episode of More Than a Number, we're digging into the science of mindful eating, eating speed, digestion and sustainable weight loss—and why slowing down may affect much more than you realize.
We'll break down what happens in your body before food even reaches your stomach, including the cephalic phase of digestion, why chewing thoroughly and eating slowly matter, and how rushed or distracted eating can affect your ability to notice hunger and fullness cues.
We're also talking about aerophagia—or swallowing air—and how eating and drinking behaviors can contribute to gas, belching, bloating and abdominal discomfort. And if you've had bariatric surgery, I especially want you to hear why bite size, chewing, pacing and drinking behaviors continue to matter long after surgery.
Plus, we’ll talk about eating speed and fullness cues, why you shouldn’t automatically blame a food every time your stomach feels uncomfortable, and what mindful eating looks like for normal people who do NOT have seven minutes to contemplate a raisin. 😂
And no—eating slowly doesn’t magically “boost your metabolism.”
This week, I’m giving you one simple experiment to become more aware of how you fuel your body—without another diet, food rule or overhaul.
Because sometimes it’s not just what you eat.
It’s HOW you eat.
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Research & References
Eating rate, intake & attention
- Robinson E, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. American Journal of Clinical Nutrition. 2014;100(1):123–151. Slower eating was associated with lower energy intake compared with faster eating in the included experimental studies.
PubMed: Eating rate, energy intake and hunger
- Ohkuma T, et al. Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity. 2015. This is the observational evidence we used when discussing the association between faster eating and higher body weight.
PubMed: Eating rate and obesity
- Robinson E, et al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition. 2013;97(4):728–742.
PubMed: Eating attentively
- Eating while distracted: a systematic review and meta-analysis of the effect of distraction on concurrent and later energy intake in adults. 2026. This newer review is the basis for our nuanced discussion that distraction doesn't necessarily increase intake at the current meal in every circumstance, but can influence later intake.
PubMed: Eating while distracted
Cephalic-phase responses
- Wiedemann SJ, et al. Evidence for cephalic phase insulin release in humans: A systematic review and meta-analysis. Appetite. 2020;155:104792. This meta-analysis found evidence supporting cephalic-phase insulin secretion in humans.
PubMed: Cephalic-phase insulin release meta-analysis
- Pullicin AJ, et al. Cephalic phase insulin release: A review of its mechanistic basis and variability in humans. Physiology & Behavior. 2021;239:113514. Importantly, this review also describes the considerable variability and remaining uncertainty around the response—which is why we don't turn it into a “metabolism hack” in the episode.
PubMed: Cephalic-phase response review
Aerophagia, belching & bloating
- Liu K, et al. Diagnostic and Management Review of Gastric and Supragastric Belching, Aerophagia, and Rumination Syndrome. Clinical Gastroenterology and Hepatology. 2026;24(2):285–295.
PubMed: Aerophagia and belching review
- Moshiree B, et al. AGA Clinical Practice Update on Evaluation and Management of Belching, Abdominal Bloating, and Distention: Expert Review. Gastroenterology. 2023;165(3):791–800.e3.
PubMed: AGA review of belching, bloating and distention
- Hemmink GJM, et al. Excessive belching and aerophagia: two different disorders. This paper is also useful for an important distinction: true aerophagia involves excessive swallowing of air that enters the GI tract and can contribute to abdominal bloating/distention; excessive supragastric belching is a different phenomenon.
PubMed: Aerophagia and excessive belching
Bariatric surgery nutrition & eating behaviors
- Mechanick JI, et al. Clinical Practice Guidelines for the Perioperative Nutrition, Metabolic, and Nonsurgical Support of Patients Undergoing Bariatric Procedures — 2019 Update. Guidelines cosponsored by AACE/ACE, TOS, ASMBS, OMA and ASA.
PubMed: Bariatric clinical practice guidelines
- Sherf Dagan S, et al. Nutritional Recommendations for Adult Bariatric Surgery Patients: Clinical Practice. Advances in Nutrition. This review specifically includes eating slowly, chewing well, small bites, stopping at comfortable fullness, separating liquids from solids and avoiding carbonated beverages among postoperative recommendations. It also discusses rapid eating and insufficient chewing in relation to postoperative dysphagia.
Full-text bariatric nutrition recommendations
- Obesity Medicine Association. Bariatric nutrition and evaluation of the metabolic surgical patient: Update to the 2022 OMA Clinical Practice Statement. This newer guidance reinforces slow eating, thorough chewing, avoiding carbonation and behavior modification for common postoperative GI symptoms.
OMA bariatric nutrition update
